ACSM Position Stand

Coming from the ACSM this is huge - the paradigm shift is happening.

"The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. ACSM is dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine".

So they know their stuff!

The ACSM have changed their position stand on what to look for in a running shoe. In fact compared to 2011 this new statement represents somewhat of a u-turn and will potentially help to knock down a few more walls in the quest to help everyone enjoy injury free running for life.

Remember that just changing your shoes is only the start and won't directly improve your technique without understanding how humans are designed to run. Search out a qualified and experienced coach to set you on your way.

http://www.acsm.org/docs/brochures/running-shoes.pdf

Beach Running Skills

So it's summer in this part of the world and where better to hang out than the beach?! The warm weather and warm sea is very conducive to a bit of exercise, the most natural being running and swimming - and the best thing is you don't even need any special kit! The health benefits to be gained from being in the sea and running barefoot in the water are great, especially from an earthing point of view and from soaking up that all important Vitamin D...but that's another story.

For now here are a few tips to improve your running technique using the beach environment:

- Run on the water's edge in a couple of inches of water. This will encourage you to lift your feet higher and move your legs in a more cyclic motion...if you continue in an old 'jogging' heelstriking motion with the legs swinging like a pendulum from the hips you will trip in the water and fall flat on your face. Well maybe not but you'll certainly kick a lot of water around making running difficult.

- Run on hard sand so that your feet get the sensory feedback they need. Sand that is too soft is hard work and can cause overuse injuries to the untrained and is much like running in cushioned shoes in that it's easy to heelstrike without realising.

- Check your footprints in hard sand. They should be one in front of the other in a nice line. If not then you are wasting energy with too much sideways movement. The print should be of even depth throughout. Deeper in the heel and you're probably heel striking, deep toes and you are pushing off too hard and not lifting the feet enough.

So there you have it, get down the beach and get moving, get fit, get healthy and live longer!

NOTE: The Barefoot Running Coach cannot be held responsible for any abuse aimed at the runner if they are wearing speedos...sensible running shorts or baggies advised.

The National Academy of Distance Running

So the latest from New Zealand is that after several months of travelling and looking for a suitable location to live, train and coach, I have found the perfect spot. Nelson, top of the South Island has the most sunshine hours in NZ and just happens to be home to The National Academy of Distance Running.

I am about to embark on a Post Graduate in Physical Conditioning, focusing on endurance running and the benefits of conditioning through proper technique, correct programming and natural nutrition, among other things.

My mentor is Greg Lautenslager, the world class runner and head coach at the The National Academy of Distance Running - he is very much on the same page as me regarding barefoot technique and we will be working together to raise the level of running in the Nelson area and NZ as a whole.

So anyone keen to learn more please get in touch - all levels, abilities and goals are catered for from beginner to elite!

The Barefoot Academy

Looking for advice and info on barefoot running? I am currently in New Zealand setting up The Barefoot Academy (www.thebarefootacademy.co.nz) but I'm still available by email for any barefoot help, including coaching - I have coached various runners all around the world via the wonders of the web so even though I am no longer in Cornwall please still get in touch. Even better come and visit us in sunny NZ!

Barefoot?

BAREFOOT RUNNING

The most common question I am asked on a near daily basis is...why barefoot?

So here is an answer to start you thinking...

As in all skill sports, correct technique is vital if you want to become proficient and avoid injury. Running is no different, although most of us don't consider having lessons in running.

In theory we shouldn't need to learn how to run as we are born with the innate ability to move quickly across the ground in an efficient manner - watch a toddler running around barefoot and their feet will contact the ground on the forefoot. Then watch amateur adult joggers pounding the streets and you will see an injurious form of motion that is not at all natural - landing on the heel while running is not what we are designed to do and as well as putting the brakes on with every step we are also sending excess shock up through the legs, hips and back causing many joint problems.

80% of runners are injured every year, yet running is one of the most natural things a human can do - something has gone wrong!

In a nutshell we have forgotten how to run thanks to the invention of overly cushioned and supportive shoes. Our feet simply need protection from the elements, they do not need support. In fact supporting the feet (our body's foundation) will weaken the feet and result in overuse of other muscles causing unnecessary injury. The cushioning in the latest state-of-the-art running footwear prevents the 200,000 nerve endings in the soles of our feet from sending feedback to the brain and controlling the way we move - imagine wearing mittens on your hands all day and trying to perform even the most simple of tasks! We rely on sensory feedback to enable us to be the amazing machines that we were designed to be. Dumbing down that feedback creates unnatural movement.

To improve anything in life there has to be change. To take a leap forwards with your running and to strive for a lifetime of efficient and injury free natural movement, you need to take a small step backwards and remember how to move as a child. Barefoot.

Jonno Gibbins - VIVOBAREFOOT Technique Coach

Wild Night Run and Exeter Half

I'll be running in the Wild Night Run on Feb 9th and the Exeter Half Marathon on the 10th - it's an opportunity to promote VIVOBAREFOOT both during the events and on the VIVOBAREFOOT stand.

Check out the details here:

Wild Night Run: 
http://wildnightrun.co.uk

Exeter Half: 
http://www.ironbridgerunnerevents.co.uk/exeterhalf/

Come and see the VIVOBAREFOOT team for info and advise on running techniques and products.

See you on the run or on the VIVOBAREFOOT stand!

New Barefoot Training Clinics

Barefoot running is getting a real foot hold in Cornwall - so much so that I am now offering running clinics at the following locations:

Truro - Trizone Triathlon Store

Penzance - Bolitho School

St Ives - St Ives Leisure Centre

By popular demand there will also be weekly running evenings to keep a check on your barefoot technique and make sure that you are on the right track.

Monday eve is Touch Gloves (Penzance) running club night and Wednesday eve is St Ives TRACC running club night.

Drop me a line for further info!